CrossFit – Fri, Oct 7

CrossFit Templum – CrossFit

Warm-up

1 set:

200-m jog

30 single unders

20 BW lunges (10/leg)

5 inchworm walkouts

1 set:

100-m run

100-m jog

40 single unders

16 BW lunges (8/leg)

5 inchworm walkouts

1 set:

100-m sprint

100-m jog

50 double-unders

12 BW lunges (6/leg)

5 inchworm walkouts

Specific Warm Up

5 sets:

100-m sprint

1 set every 2mins

Metcon

Metcon (Time)

5 rounds for time:

75 double-unders

400-m run

Intermediate:

1min double unders

Beginner:

50 single-unders

200-m run

Au revoir Marc (Time)

Partner WOD

Split work as desired. One person working at a time.

For Time:

500m Row

30 Wall Balls 14/20#

500m Row

30 Box Jumps 20/24in

500m Row

30 Burpees

500m Row

30 Pull-ups

500m Row

30 Devil Presses 20/35#

Cool Down

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot